By Mayo Clinic Staff
Dietitian's tip:
This red, white and blue parfait is perfect for a July 4th brunch.
To make this plant based, use vegan cream cheese, vegan vanilla yogurt and honey (optional).
Number of servings
Serves 4
- DASH diet
- Low-sodium
- Heart-healthy
- Weight management
- Low-fat
- Plant-based
- Meatless
- Healthy-carb
- Diabetes meal plan
- Gluten-free
Ingredients
- 1 pint fresh strawberries, sliced
- 1 1/2 cups fresh blueberries
Creamy filling
- 1 cup low-fat, artificially sweetened vanilla yogurt
- 1/4 cup fat-free cream cheese, softened
- 1 teaspoon honey
Directions
Make creamy filling by placing yogurt, cream cheese and honey into bowl and beating until fluffy.
Assemble parfaits by placing 1/3 cup strawberries in each parfait glass. Top each with 3 tablespoons of creamy filling, then 1/4 cup blueberries. Garnish each by dividing remaining topping. Chill until ready to serve.
Nutritional analysis per serving
Serving size: 1 parfait glass
- Calories 129
- Total fat 1 g
- Saturated fat 0.5 g
- Total fat Trace
- Monounsaturated fat 0.3 g
- Cholesterol 5 mg
- Sodium 144 mg
- Total carbohydrate 24 g
- Dietary fiber 3 g
- Added sugars 1 g
- Protein 6 g
- Dairy foods (low-fat or fat-free) 1/2
- Fruits 1
- Protein and dairy 1/2
- Fruits 1
- Milk and milk products 1/2
- Fruits 1
This recipe is one of 400 recipes collected in the "Fix-It and Enjoy-It! Healthy Cookbook" published by Good Books.
July 28, 2022Original article: https://www.mayoclinic.org/healthy-lifestyle/recipes/red-white-and-blue-parfait/rcp-20049941